You’re going to like right now’s Hamstrings, Booty and Abs exercise! It features a combo of workout routines which can be designed to strengthen the muscle tissues alongside the again aspect of your decrease physique and hearth up your abs.
I like coaching ALL the physique elements, however exercises that focus on your decrease physique and core are nice as a result of they help your steadiness and stability, including to your physique’s skill to maneuver nicely each day.
I like sharing lessons like this – and however do you know there are 5 new lessons launched every week inside Rock Your Life? We’ve got lessons you may drop into, AND we’ve problem applications you may observe -that have choices for you it doesn’t matter what your life stage, whether or not you might be nonetheless in your biking years, in perimenopause or post-menopause.
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You are able to do right now’s exercise at residence with some non-obligatory weighted objects (water bottles, dumbbells or no matter you have got), and an elevated floor.
Let’s get proper to it!
Nice job with right now’s exercise! Now let’s get you a plan with exercises like this put collectively in a whole sequence that may strengthen your total physique – just like the Rocking Abs and Booty Problem in Rock Your Life! This problem works your total physique with a particular emphasis in your glutes and abs!
Begin this problem right now!
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Hamstrings, Booty and Abs Exercise
Click on to develop and see all exercise transfer descriptions
Gear: Elevated floor, weighted objects; hamstring choices: train ball, sliders or band
Format: Carry out the circuit 3 occasions inside advised rep ranges.
Single Leg Hip Thrusts (8-10 either side)
- Sit your self on the mat in entrance of your elevated floor and place a weighted object in your hip creases.
- Press your self up together with your elbows and toes to place your again towards the elevated floor; the sting of the floor needs to be on the base of your shoulder blades. Your knees needs to be aligned over your ankles, together with your toes planted on the mat.
- Brace your core and drive via your heels to carry your hips and weighted objects in direction of the ceiling, knees monitoring consistent with the toes, squeezing your glutes and pausing on the prime.
- On this place, switch the weighted object over to your proper hip crease and prolong your left leg out and off of the mat.
- Drop your hips again down towards the mat with management and repeat the sequence in your max reps whereas maintaining your left leg lifted and hips stage with each other.
- Swap sides and repeat sequence in your max reps.
- MOD: Maintain each toes planted throughout this train and/or carry out this sequence with out weighted objects.
Romanian Deadlifts (6-10)
- Start standing together with your toes hip distance aside, core braced, shoulders again and down (as if you happen to had been standing towards a wall) and weighted objects in every hand.
- Push your hips again and hinge ahead so far as you may whereas sustaining a flat again, barely bending your knees and maintaining the weighted objects near your shins.
- Drive via your total foot to return again to standing, urgent your hips ahead, feeling your glutes working via this carry, and be conscious of not leaning again on the prime.
- Repeat in your max reps.
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Hamstring Pull-Ins (10-15)
- Lie in your again together with your toes on a ball or in TRX straps
- Brace your core and lift your hips off the bottom to kind a straight line together with your shoulders, again, glutes, knees, and ankles. Keep away from straining your neck by utilizing your arms on the mat to help you.
- Maintain for a quick pause. Bend your knees and contract your hamstrings to drag the ball/straps as near you as doable, whereas maintaining shoulders, again, glutes, and knees in a straight line.
- With management, straighten your legs to the beginning raised hips place.
- Repeat in your max reps.
Calf Elevate Sequence (12-18)
- Stand together with your toes hip distance aside, core braced, chest up, shoulders again and down (as in the event that they had been towards a wall), and a weighted object in every hand at your shoulders or by your sides.
- Alternating between toes parallel, toes in, and heels in (5 reps every), carry your heels off of the mat as excessive as you may with management, then slowly decrease them again down (be conscious that you just’re not shifting your weight aspect to aspect or leaning ahead).
- Repeat in your max reps.
- MOD: Take away the weighted objects and full this transfer with body weight solely.
Alternating Reverse Curtsy Lunge Crunch (8-12 either side)
- Start standing together with your toes hip distance, core braced, chest upright, and a weighted object in every hand at your shoulders.
- Step your proper foot throughout and behind you in order that your proper knee finally ends up behind your left heel into your reverse curtsy lunge. Maintain your chest up, being conscious of not leaning ahead over your knee or permitting your again knee to the touch the mat.
- Energy via your entrance heel to face and as you convey your proper leg ahead, driving the knee up and to the best for an indirect crunch, then plant your foot again within the beginning upright stance.
- Repeat reverse curtsy lunge crunch on the alternative aspect, finishing a single rep of this train.
- Proceed alternating sides to achieve your max rep vary.
- MOD: Take away the weighted objects and full this transfer with body weight solely or carry out common reverse lunges as an alternative.
Nice job Rockstar! The time and power you put money into your self and your well being makes an enormous distinction! Let me know what you considered right now’s exercise within the feedback beneath.
I’d like to see you in ROCK YOUR LIFE, my on-line residence exercise studio and ladies’s health group!
Have a look at the superb progress Rock Your Life member, Denise, shared over the course of JUST 2 MONTHS and a pair of challenges!
“Took some extra progress footage and I’m so happy!! I by no means thought I may have muscle def once more at virtually 50 years outdated!! Betty Rocker you have got modified my life!”
– Denise
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The put up 5-Transfer Hamstrings, Booty and Abs Exercise appeared first on The Betty Rocker.
